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Fenugreek vs. Olive — In-Depth Nutrition Comparison

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Important differences between fenugreek and olive

  • Olive has less iron, copper, fiber, manganese, vitamin B6, magnesium, phosphorus, vitamin B2, and vitamin B1.
  • Fenugreek's daily need coverage for iron is 378% more.
  • Fenugreek is lower in sodium.

The food varieties used in the comparison are Spices, fenugreek seed and Olives, ripe, canned (small-extra large).

Infographic

Fenugreek vs Olive infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +4675%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +9525%
Contains more IronIron +916.1%
Contains more CopperCopper +342.2%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +9766.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +6040%
Contains more SeleniumSelenium +600%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Olive
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +10633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4332.4%
Contains more Vitamin B6Vitamin B6 +6566.7%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fenugreek Olive DV% diff.
Iron 33.53mg 3.3mg 378%
Copper 1.11mg 0.251mg 95%
Fiber 24.6g 3.2g 86%
Manganese 1.228mg 0.02mg 53%
Vitamin B6 0.6mg 0.009mg 45%
Magnesium 191mg 4mg 45%
Protein 23g 0.84g 44%
Phosphorus 296mg 3mg 42%
Sodium 67mg 735mg 29%
Vitamin B2 0.366mg 0mg 28%
Vitamin B1 0.322mg 0.003mg 27%
Potassium 770mg 8mg 22%
Zinc 2.5mg 0.22mg 21%
Monounsaturated fat 7.888g 20%
Carbs 58.35g 6.26g 17%
Folate 57µg 0µg 14%
Vitamin E 1.65mg 11%
Vitamin B3 1.64mg 0.037mg 10%
Calories 323kcal 115kcal 10%
Selenium 6.3µg 0.9µg 10%
Calcium 176mg 88mg 9%
Fats 6.41g 10.68g 7%
Polyunsaturated fat 0.911g 6%
Vitamin C 3mg 0.9mg 2%
Choline 10.3mg 2%
Vitamin A 3µg 20µg 2%
Vitamin K 1.4µg 1%
Net carbs 33.75g 3.06g N/A
Vitamin B5 0.015mg 0%
Saturated fat 1.46g 1.415g 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0.026mg 0%
Isoleucine 1.241mg 0.031mg 0%
Leucine 1.757mg 0.05mg 0%
Lysine 1.684mg 0.032mg 0%
Methionine 0.338mg 0.012mg 0%
Phenylalanine 1.089mg 0.029mg 0%
Valine 1.102mg 0.038mg 0%
Histidine 0.668mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2638.1%
Contains more CarbsCarbs +832.1%
Contains more OtherOther +52.5%
Contains more FatsFats +66.6%
Contains more WaterWater +804.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
~equal in Saturated fat ~1.415g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.